Although metabolic syndrome in itself is not a disease entity, it is made up of several different conditions that can lead to serious health problems. Find out what the causes and symptoms of metabolic syndrome are and what to eat to regain your health and natural balance.

Metabolic syndrome – what is it?

Metabolic syndrome, syndrome X, polymetabolic syndrome – these names all refer to the same problem. It cannot be referred to as a disease, but it is useful to know that it brings together several factors leading to very dangerous health conditions, such as hormonal disorders, diabetes, ischaemic heart syndrome, myocardial infarction or stroke.

What conditions are included in syndrome X?

First of all, abdominal obesity, otherwise known as visceral obesity. In this case, fat tissue accumulates around the internal organs in the abdominal cavity. Further conditions, closely related to metabolic syndrome, are hypertension, insufficient levels of ‘good cholesterol’, or HDL, high fasting glucose levels and elevated blood triglycerides.

How does a doctor diagnose a patient with metabolic syndrome? 

The criteria that the specialist takes into account in this case are:

• measurement of the waist circumference – if it exceeds 80 cm in women or 94 cm in men, it may indicate abdominal obesity;
• a triglyceride level of more than 150 mg/dl;
• treatment of already diagnosed type II diabetes or a fasting glucose level greater than 100 mg/dl;
• treatment of hypertension or regular measurements greater than 130/85 mm Hg;
• HDL levels remaining below 50 mg/dl in women or 40 mg/dl in men.

If at least 3 of these 5 criteria are met, the doctor can diagnose metabolic syndrome. What does this mean in practice? The patient should take appropriate steps to reduce body weight, ensure physical activity and follow the specialist’s recommendations for the treatment of diabetes, hypertension or lipid disorders.

Metabolic syndrome – symptoms and causes

How can you tell if a person has metabolic syndrome? The symptoms of the individual conditions that make up syndrome X are very rare, or only become noticeable after a long period of time. Lipid abnormalities can only be detected by laboratory tests. Hypertension, on the other hand, often manifests itself through headaches or sleep problems. Many people blame it on overwork, stress and the fast pace of modern life. Rarely does anyone go to the doctor with these ailments.

Type 2 diabetes also remains silent for a long time. This disease usually runs its course without any obvious symptoms, at the same time leading to many complications in the body.

As you can see, it is useful to know what metabolic syndrome is, especially if you are struggling with overweight or obesity and are experiencing complaints that cannot be attributed to just one disease.

How does a person develop metabolic syndrome? 

While the symptoms are invisible at first glance, there are a number of factors that increase the risk of developing syndrome X. These include:

• poor eating habits,
• low physical activity,
• a sedentary lifestyle,
• overweight and obesity,
• stress,
• alcohol abuse,
• genetic conditions,
• environmental conditions.

Nowadays, it is increasingly common for people to be sedentary for long hours and to travel from home to the office by car. There is no longer enough time for outdoor activities, a swimming pool or a gym, so it is worth taking advantage of even the smallest opportunities to move. You can cycle or walk to work (even with a partial commute by public transport if the distance is long), replace the lift with stairs, and train at home with the help of a virtual trainer or invent your own set of exercises.

The most important element in the fight against metabolic syndrome is undoubtedly a healthy, balanced diet. This is the key to success – it allows you to easily get rid of the discomfort associated with excessive body fat and take comprehensive care of your body’s fitness.

Metabolic syndrome – diet

What to eat to say goodbye to metabolic syndrome? A diet with an adequate supply of calories and essential nutrients will not only significantly reduce body weight, but also rebalance lipid metabolism. Both the type of meals and their quantity and even distribution throughout the day are important. No breakfast, a high-calorie lunch and a low-calorie dinner is not a good example of rational nutrition.

Your daily calorie requirements can be calculated by your doctor or the Fitatu app. After entering the necessary data, it will tell you how many calories per day you should consume. Then spread them out over 5-6 meals, bearing in mind that the most important ones are breakfast, lunch and dinner. The idea is not to starve yourself, but to be aware of what you eat and in what quantity.

What do dietitians most often recommend for people diagnosed with metabolic syndrome?        A calorie deficit diet – one that is well balanced and provides all the nutrients – will certainly help to restore the natural balance. One example is the Mediterranean diet, which involves eating a portion of fruit and vegetables with each meal. 

Here is what should be included in the Mediterranean diet:

• bread and pasta made from whole grains,
• thick cereals,
• oat and barley flakes – sources of water-soluble fibre,
• fruits rich in fibre – apples, pears, plums, among others,
• vegetables (preferably seasonal) – raw, steamed, stewed or roasted,
• lean meat – rabbit, veal, turkey,
• oily sea fish (rich in omega acids),
• nuts and seeds,
• cold-pressed vegetable oils – olive oil, rapeseed oil,
• kefir, yoghurt, buttermilk,
• legumes,
• herbs for meals as a substitute for salt.

To start eating healthily, you don’t have to give up your favourite foods – just choose healthier substitutes and change the way you prepare them. Roasted vegetables and fish can taste just as good as fried if you season them properly!

Remember that to combat metabolic syndrome, you should also avoid certain foods in your diet. In the first instance, it is worth giving up:

• fast food,
• sugary drinks,
• sweets,
• salty snacks – e.g. crisps, breadsticks, fried nuts,
• deep-fried foods,
• fatty meats and cheeses,
• alcohol.

Eliminating these foods from your daily diet is the first step to introducing a healthier lifestyle. Although it can be difficult to develop and consolidate new eating habits, it is essential to combat metabolic syndrome.

Also remember to drink enough fluids – preferably water. According to the guidelines, you should take in about 30-35 ml for every kilogram of body weight.

Physical activity is also important. Regular exercise helps to slightly increase your calorie requirements, so don’t give up walking or training. Just 30 minutes of exercise or a brisk walk each day is enough to give your metabolism a significant boost.

Beat metabolic syndrome with the help of Fitatu!

If you’re worried that you can’t cope with counting calories, download the Fitatu app from the Play Store or App Store. It will give you access to a wide range of food suggestions with recipes to help you fight metabolic syndrome. By being able to set calorie goals, you will be in control of how well you meet them. If you want even more functionality, upgrade to the Premium version. Here you will find options such as six ready-made menus with meals, access to the web version and more synchronisation with fit apps. Fitatu will become your mobile assistant to keep you healthy!

Do you prefer the web version? No problem. A basic web version is prepared for our subscribers. And now you can use the M-META-Y discount code by going to https://www.fitatu.com/app/giftcode and get 29% off your monthly Fitatu Premium.

What else can you find in Fitatu Premium?

• over 1000 recipes plus several new ones every month
• additional plans for intermittent fasting
• the ability to create shopping lists
• a choice of six ready-made menus full of meals to choose
• filtering products and recipes
• more synchronization with fit apps
• access to the application in the web version
• no ads!